WOD 572
On the minute for 20 minutes, perform the following movements:

étudiant:
2 push ups, 4 air squats, 6 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 2 burpees. Then restart the clock and continue the movements for 20 minutes.

avancée
5 push ups, 7 air squats, 9 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 2 burpees. Then restart the clock and continue the movements for 20 minutes.

traceur
2 burpees, 5 push ups, 7 air squats, 9 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 5 burpees. Then restart the clock and continue the movements for 20 minutes.

ZombieFit

What if you woke up tomorrow to find your city overridden with zombies. . .would you survive? Here at ZombieFit we aim to help you prepare for the impossible, so you will be ready for the improbable.

The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, be situationally aware and be able to navigate obstacles and urban environments in an efficient manner. By following the ZombieFit WODs (workout of the day) and practicing parkour, you will achieve increased fitness through the performance of functional movements at high intensity and find within yourself the internal discipline and mental fortitude necessary to become a survivor.

What is functional fitness? We think it is the ability to perform any given task, at anytime, quickly and efficiently. Functional fitness and situational awareness are necessary skills that are becoming less and less important in today's society. Our goal is to be instructive in functional fitness and the parkour ideology. We sincerely hope you learn something from this site. Whether you need zombies to motivate you, or just want a good workout/place to learn parkour, we'll be able to help.